Hills for breakfast, hold the gnats

November 16, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Snoqualmie,WA,

Member Since:

Jan 31, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

Marathon PR: 4:17 at Portland Marathon, Oct. 2007

5K PR 24:37 2009

10K PR 52:58 2010

Have run 22 marathons to date.

No injuries, ever. :)

Short-Term Running Goals:

Qualify for Boston (4:05 for my age/gender) - or, perhaps, to use my desire for a BQ as a way to get in the hated speed work so I don't just get slower and slower over the years. This goal is "under (re)construction" right now, until I figure out whether it is truly what I want. :)

Long-Term Running Goals:

To continue learning about myself and about running, and to enjoy being a fit, happy runner for life. To always know why I am running and the best way to get the most (both mentally and physically) out of my runs. To keep a sense of humor and remain optimistic about myself as a runner. To enjoy running more and more with every passing year.

Personal:

Baby boomer generation. Jogged a little in my 20's and 30's. Started running seriously in 2002. Low-carb runner since January 2010.

I love long runs and cold, cloudy weather. I don't believe in "junk miles." I am an optimist. I adore dark chocolate, fog, my family, and knitting -- not necessarily in that order.

"As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are." -- Joan Benoit Samuelson

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Brooks ST3 Lifetime Miles:						891.35
Vibram Five Fingers KSO Lifetime Miles:						23.77
Brooks ST3 II Lifetime Miles:						965.17
Lunaracers II Lifetime Miles:						198.23
Mizuno Wave Universe 3 Lifetime Miles:						104.14
Asics Piranha Lifetime Miles:						536.83
RunAmocs (Softstar) Lifetime Miles:						16.23
Piranha II Lifetime Miles:						219.53

Wed, Aug 26, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.05	0.00	0.00	3.00	7.05

52F, patchy fog. VO2 workout: 3 x 1 mile w/ 4 min. recovery.

Target pace: 8:00, splits: 8:27, 7:51, 8:04

Plenty of room for improvement in the Consistency Dept.! lol The first mile felt really stiff and difficult. The second & third felt much smoother but still quite difficult, especially the breathing, much like a 5K.

In the It's-A-Beautiful-World Dept., the patchy fog in the predawn light was absolutely gorgeous. Mt. Si was visible and the cool air smelled wonderful. Then, just as the Garmin signaled the end of my last rep, the sun came up and golden light came all over the track. I am not making this up! It really did. Goodness knows my workout didn't deserve this kind of glorious finale, but there it was. :)

Nike Lunar Racer Miles: 7.05

Comments

From Carolyn in Colorado on Wed, Aug 26, 2009 at 11:20:39 from 198.241.156.7

Great job, Snoqualmie! You did manage to average pretty close to your target pace for the 3 miles. You've got the speed in you when you want it. Even the sun was applauding your accomplishment today!

From Metcalf Running on Wed, Aug 26, 2009 at 13:54:11 from 207.225.192.66

Awesome run Sno!! I think you really did deserve it :)

From JD on Wed, Aug 26, 2009 at 14:06:07 from 64.65.159.206

A fitting finale to a good workout.

Soon, you'll have to change your blog name to "Speedqualmie".

From auntieem on Wed, Aug 26, 2009 at 14:19:29 from 67.182.145.8

I knew you would love it! I think you should do some warm up jogging before your faster running, just a mile or so, and also some cool down jogging, up to two miles. It should help the breathing.

And hooray for the sun! We have a beautiful morning here again too, and I had a glorious run at Lake Padden.

From Snoqualmie on Wed, Aug 26, 2009 at 17:58:20 from 24.18.192.33

A-Em, you're so funny! Did I say I loved it? I guess it was fun, but I think I'd have more fun with shorter intervals. Not what I need though.

I did do ~2 miles of w.u. and c.d. - that's where the other 4 miles came from. My breathing problem is just plain old low VO2 max. In my last 5K I gasped the whole way. My air supply is never equal to my leg power. So it's good that I'm doing these gaspy workouts, right?

From auntieem on Wed, Aug 26, 2009 at 19:56:59 from 67.182.145.8

I struggled with the oxygen in the beginning too. I'm not sure its just VO2 though, since mine was really good before the intense training started. But, whatever it is, I know that it gets better.

I swear you said it was fun!

From Metcalf Running on Wed, Aug 26, 2009 at 21:15:19 from 97.126.140.120

Doing the longer intervals are better? Maybe I should try 1 mile intervals instead of the Yasso 800's... what are the benefits of longer intervals? Man I feel like such a novice.

From Snoqualmie on Thu, Aug 27, 2009 at 11:08:56 from 24.18.192.33

Lori- I am just following instructions on these - so I don't know the reasoning either. Sean Sundwall is coaching me for the next couple of months and I see that the intervals will get a bit shorter later. I love not having to work it all out for myself - too much information out there and I always ended up blending too many training programs in fear that I wouldn't do it right.

From april27 on Thu, Aug 27, 2009 at 21:00:05 from 99.188.251.180

Wow look at those 7's and 8's! No wonder you can fit so many miles in--you are a speed demon!

From Dale on Fri, Aug 28, 2009 at 13:01:47 from 69.10.215.11

Hey, great job on your first set of mile repeats. First ones are always tough as the body wakes up.

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):